It was great to be back at Samson today as I have have been on the IR for what amounts to 3 weeks!!!! Doc has me on a low impact workout diet so since no one signed up to Q, I decided to ditch my stationary bike for a good old fashioned F3 boot camp workout that had absolutely NO RUNNING!!! Speaking of stationary bikes, Mona Lisa has a way different perspective on what those fancy Peleton bikes can provide for you…….MANY OF THE PAX MAY WANT ONE NOW FOR SURE!!!!……Santa is coming boys……..
I have never been the Q and did absolutely no running so that was a challenge for sure but I took a shot at it and here is how it went down:
Warm Up: Standard issue of SSH; GP; IST; WM; and TS
Bear Crawl through parking lot #1 and do 10 merkins IC; Crawl Bear through 2nd parking lot and do 10 LBC's IC; Crab Walk through parking lot #3 and do 10 CDD IC; Walk Crab through parking lot #4 and do 10 WW2SU
Grab a block!
Zamporini to end of lot; 10 curls IC; Zamporini to end of next lot 10 curls; 10 skull crusher; Zamporini to end of next lot 10 curls; 10 skull crushers; 10 chest press
Partner Up: one partner farmer's carry to end of next lot and back while other does repeato sets of 5 merkins/5LBC; repeato at next lot except with CDD/WW2 SU
Zamporini to benches: 10 curls; 10 skull crusher; 10 chest press; 10 seated shoulder press
Zamporini to covered area: 10 step ups each leg with block/10 incline merkins/5 declind merkins/10 dips….REPEATO
Ok, we gotta get these blocks back: Carry block in one arm to entrance of lot #1 and do 10 lawn mowers with same arm; continue to next lot with other arm, continue until you get back to return blocks
Return to cars the same way we started with Bear Crawl combo and Crab Walk Combo
Mary:
10 WW2 SU
Recover, Recover
Moleskin:
Appreciate everyone coming today and thanks to Snake Eyes for taking us out (in lieu of shoulder touch merkins!!) I will never look at the Peleton commercial the same way again…..
Until next time!
Hoff